Monthly Archives: October 2016

monday 10.31.16

Posted on October 30th, 2016 by Cossfit Route 1

Wear your costumes all day Monday! 1. 3 rnds 21 burpees 15 hollow rocks 2. squat clean + 2 jerks or 1 rep max sqt clean if you don’t have one 3. 10 minute amrap (squat cleans) 5 cleans  65% 1 burpee MU 4 cleans 75% 2 burpee MU 3 cleans80% 3 burpee MU 2 cleans  […]

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friday 10.28.16

Posted on October 28th, 2016 by Cossfit Route 1

Morning classes have been officially changed to m/w/f: 5:30am/6:30am tu/thu: 5am/6:30am  1.coaches choice + 2x :30 back extension (on ghd or bench) 2. 21-15-9 Kipping HSPU FS (135/95) into 21-15-9 T2B row cal into 21-15-9 CTB pull ups PC (135/95) (21 min cap / 7 per 21-15-9)

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thursday 10.27.16

Posted on October 27th, 2016 by Cossfit Route 1

1.dynamic + weighted sit ups: 4×12 2. 5 rounds 10 box step ups (24/20) 2 candle sticks 3. 6 rnds teams of 2 (alternate full rounds) 15 kbs (53/35) 250 row 50 du

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wednesday 10.26.16

Posted on October 26th, 2016 by Cossfit Route 1

1.coaches choice 2a. back squat: 3 @ 70 3@ 80 3+ @ 90% 2b.2×6 assisted ghr/ hamstring curl (slow negative+ little push off to get up) 3. 7 amrap 10 dl (115/80) 8 fs 6 pc 4 snatches

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tuesday 10.25.16

Posted on October 25th, 2016 by Cossfit Route 1

  1.coaches choice + 1min L-sit hold in 3 sets 2. otm 10 odd:  bench press 2 reps even: 2 weighted strict pull-ups 3. 30 burpees 30 push ups (hand release) 30 ttb 30 push ups 30 burpees

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monday 10.24.16

Posted on October 24th, 2016 by Cossfit Route 1

https://youtu.be/oG-kWW4um0s 1. 5 amrap 5 v-ups 5 supermans 2. build to heavy sqt cl + fs + sj 3. otm 8 pc+ 2 sj ascending or pick and stay

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friday 10.21.16

Posted on October 21st, 2016 by Cossfit Route 1

1.coaches choice + rope climb 2. 12 amrap 15 ohs (95/65) 9 ring push ups 2 legless rope climbs

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thursday 10.20.16

Posted on October 20th, 2016 by Cossfit Route 1

1.coaches choice 2. Filthy Fifty 50 Box jump, (24/20) 50 Jumping pull-ups 50 Kettlebell swings, (53/35) 50 Walking Lunge total 50 Knees to elbows 50 Push press, (45/35) 50 Back extensions/ plate good mornings (45/25) supermans 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders

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wednesday 10.19.16

Posted on October 19th, 2016 by Cossfit Route 1

https://youtu.be/O1LIuc6uZG4 1.dynamic + Pallof Press: 3x:15 2.Wendler Back Squat: 5@ 65% 5@75% 5+ @85% (% off 90% of 1rm) 3. 2×6 assisted ghr/ hamstring curl (slow negative+ little push off to get up) 4. 10 amrap 200m run 10 hang cleans @65-70% C+J

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tuesday 10.18.16

Posted on October 17th, 2016 by Cossfit Route 1

Love these funny pics by Storman Norman. Who has the best funny/ goofy face? Comment/post your favorite in the “leave a reply” section. ______ 1. coaches choice + 2xME L-Sit 2a. bench press: 4×5 2b. barbell bent row: 4×7 3. otm 14 odd: 10 burpee box jump foot touch (24/20 no stand up) even: 8 hspu (4inch deficit)

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